05.12.22

Bell House Fitness – Home Gym

Warm-up (No Measure)

WARM-UP

3 sets:

200-m jog

3 wall squats w/ a :03 pause

10 DB RDLs

10 hollow rocks

10 push-ups

:20 single-unders or double-unders

2 sets:

5-10 DB bent-over rows

30 double-unders

5-10 DB hang power cleans

– Rest 1:00-2:00 between sets. Do more reps on the second set than the first.

ACCESSORY

On an 8:00 clock:

Every 2:00 x 4 sets

10 DB renegade rows

STRETCHING

Accumulate:

1:00 banded shoulder stretch/arm

Metcon (Time)

EQUIPMENT

For time:

30 DB bent-over rows

200 double-unders

30 DB hang power cleans

BODYWEIGHT

For time:

30 DB bent-over rows

200 lateral shuffles over a line

30 DB hang power cleans

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